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TRANSCRIPT
Tick which of the following apply to your smoking:
I like the taste
I enjoy the ritual
It relaxes me
It helps relieve stress
It’s sociable
It controls my weight
I like the way it looks
It helps me concentrate
It gives me confidence
It’s just something I’ve always done
It’s a habit I can’t seem to shake
You only live once
I’m exercising my right to choose
Smokers are more fun
It relieves the craving
You probably didn’t tick all the answers. You might even have laughed at
one or two of them. These are all reasons that smokers typically give for
continuing to smoke.
Whichever boxes you ticked, ask yourself whether you’ve been fooled into
believing they’re true when in fact they are nothing more than illusions.
All I ask is that at this stage you consider that possibility…
ch.1
Welcome to your Allen Carr Personal Plan Workbook.
All of the interactive parts of the eBook can be found here,
in order. By filling in these elements you will find it easier
to cement the key facts in your mind. We’ve also included
summaries for each chapter to reinforce your understanding.
SPOT THE ADDICT
Which of these would you clawssify as an addict?
If you have a basic understanding of addiction, you’ll have ticked every
box. If you didn’t, don’t worry. Just make sure you ticked “You”. You might
want to return later to tick a few more.
Alcoholic
E-cigarette user
Heroin user
*Snus or Dip user
Casual smoker
Heavy smoker
Cocaine user
You
Nicotine leaves your system almost as rapidly as it
enters it. It’s called withdrawal. For your personal plan,
write down how many times a day you smoke cigarettes,
cigars, a pipe, e-cigarettes or whatever.
ch.1
ch.1
Non-smokers don’t ever suffer this feeling. Think about
that for a moment. Do you agree with that statement?
Yes No
Let’s look at the question another way. Whenever you light
a cigarette, what are you expecting to gain? If you feel like
a cigarette now, light one and make a note of what things
you’re hoping for.
WHAT DOES SMOKING DO FOR YOU? ch.1
Let’s begin by thinking back to your first cigarette. In the spaces provided, piece together an account of your experience.
When did you have your first cigarette?
Why did you do it? Who were you with?
How did you find the taste and smell? How did you feel while you were doing it? And how did you feel after? What made you smoke again?
ch.1
This is the amount you will spend on cigarettes over the remainder of your
lifetime if you don’t quit now.
Are you worried about the money?
Whether you are or not, let’s work out what you stand to gain by quitting. This also applies to vaping, snus, patches and other nicotine products. Many nicotine addicts underestimate what they spend.
1. Please calculate your daily spend on nicotine
2. Multiply by 7 for your weekly spend on nicotine
3. Multiply (2) by 52 weeks and write the answer for a year here
4. Now write down how many more years you hope to live.
Multiply (4) by (3)
Yes No
Total
When you quit, you will have this much extra cash to spend on genuine
pleasures every year.
MY REASONS FOR QUITTING
Are you worried about the health risks?
If so, what in particular are you worried about?
Yes No
ch.1
ch.1
Does smoking affect how you look and smell?
Which of these do you think apply to you? Stop, look in the mirror and then answer.
Yes No
Dull eyes
Dull skin
Gray complexion
Wrinkles around mouth
Stained teeth
Stained fingers
Cough or wheeze when
you run
Tired-looking
Cough or wheeze when
you laugh
Others notice the smell on
your body
Others notice the smell on
your hair
Others notice the smell in
your home
Others notice the smell in
your car
Yes No
Are you just bored of being a smoker?
Yes No
Are you fed up with feeling like a slave to smoking?
Yes No
Do you feel a sense of responsibility towards your loved ones?
ch.1
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ch.1
Which brings us on to the final part of your story: why you haven’t been able to quit up to now. If you can remember, write down how many attempts you have made to quit smoking.
Now write down the longest amount of time you have managed to go before you started smoking again.
And the shortest.
Did your attempts to quit require willpower?
Did you suffer withdrawal pangs?
Did you use substitutes, e.g. nicotine patches?
Did you feel a sense of sacrifice or deprivation?
Did you ‘reward’ yourself with other ‘treats’, e.g. sweets?
Did you put on weight?
Did you become more stressed and irritable?
Did you try to be a casual smoker?
If you answered yes to any of these questions, that shows one thing:
YOU WERE GOING ABOUT IT THE WRONG WAY
Sorry if that sounds blunt. I’m sure you put an awful lot of effort into it. But let me make amends by showing you THE RIGHT WAY.
Yes No
Yes No
Yes No
Yes No
Yes No
Yes No
Yes No
Yes No
ch.1
Chapter One Recap
As you approach the end of this book, you will be asked to look
back at the last page of each chapter and confirm that you have
understood everything you’ve read. Tick the relevant boxes
below, but leave any you are not comfortable with and the very
last box unticked. That is for your final flight check at the end of
the book. At that time, if you think you’ve missed anything, go
back and re-read the chapter and then tick the remaining boxes.
There are many good reasons to stop smoking
There are no good reasons to continue smoking
The only reason I continue to smoke is nicotine
addiction
Any pleasure or benefit I thought I got from smoking
was just an illusion
The empty, insecure feeling of nicotine withdrawing
from the body is not relieved by smoking; it’s caused
by it
FIRST INSTRUCTION: FOLLOW ALL THE INSTRUCTIONS
Flight check
all clear and understood
Do not tick this box until you are instructed to in Chapter 18.
ch.1
LIFE AS A NON-SMOKER
Take a few minutes to think about your fears with regard to quitting.
What do you think you’ll miss? List your answers below.
Be completely honest. At this stage it’s quite normal to believe that quitting will involve sacrifice. It doesn’t matter how many things you list; whether it’s one or 21, it’s something we need to look at more closely.
1
2
3
4
5
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7
8
9
10
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13
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18
19
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Exercise
It’s essential that you understand this point completely. Like all addictions, the nicotine trap works by fooling its victims into believing they can find relief in the very thing that’s causing them misery.
Read this page again until you are completely clear on this point and then confirm it by ticking this box.
ch.2
ch.2
Chapter Two Recap
I have read and understood the following points about
the nature of the nicotine trap:
SECOND INSTRUCTION: KEEP AN OPEN MIND
Fear keeps smokers in the trap
It’s only when I can’t smoke that smoking seems
precious
I smoke to relieve discomfort caused by the previous
cigarette
Addiction is 1 per cent physical (the Little Monster)
and 99 per cent mental (the Big Monster)
THIRD INSTRUCTION: START OUT WITH A FEELING
OF EXCITEMENT AND ELATION
Flight check
all clear and understood
Do not tick this box until you are instructed to in Chapter 18.
ch.2
In Chapter One we listed the common reasons smokers give for
smoking and asked you to tick the ones that apply to you. Look at
that list again and tick the ones that you still agree with.
I like the taste
I enjoy the ritual
It relaxes me
It helps relieve stress
It’s sociable
It controls my weight
I like the way it looks
It helps me concentrate
It gives me confidence
It’s just something I’ve always done
It’s a habit I can’t seem to shake
You only live once
I’m exercising my right to choose
Smokers are more fun
It relieves the craving
You are two chapters and a bit in and already you will be starting to
question some of the boxes you may have ticked.
Most of the time we smoke without even thinking about it. When we do
stop and think about it, we begin to see through the myths.
ch.3
Here are some irregular black shapes. Look hard at the black
shapes. Do you see a message?
At first, it might look like a random line of building blocks. If so,
look again. This time look at the shapes with your eyes half closed
(through your eyelashes) and you can make a word appear. It might
help if you move your head back a little (or to one side) and look
again from a distance. You should see the word “STOP”.
The word hasn’t suddenly appeared; it’s been there all along. If you
couldn’t see it that’s because you thought you were looking at an
irregular black shape. After all, that is what you were told. So you
were focusing on the black rather than the shapes around it.
The nicotine trap works in a similar way; it makes you focus on the
inverse of reality.
Once you can see the word “STOP”, however, you will always be
able to see it. The same principle applies to the truth about smoking:
ONCE YOU SEE THROUGH THE ILLUSION, YOU WILL NEVER BE FOOLED BY IT AGAIN
Exercise
ch.3
Next time you smoke a cigarette, pay close attention to how it
makes you feel.
Does it relax you completely? Yes No Maybe
Do you achieve a sense of total contentment?
Yes No Maybe
Does the feeling last for long? Yes No Maybe
Do you understand that it just got rid of the discomfort caused
by the previous cigarette? Yes No Maybe
Do you understand that that cigarette has merely created yet
another feeling of discomfort, that it created a problem rather
than relieved one? Yes No Maybe
Exercise
Try to perceive yourself as a non-smoker sees you.
Unless you’re a heroin addict, the idea of injecting yourself with
heroin probably fills you with horror. Think about why heroin addicts
have the desire to stick a needle in themselves. It’s terrible to watch
them going through the devastating process of withdrawal, or
witness the trauma and desperation of them wanting their next fix.
Do you envy them their desire? Or do you pity them, relieved
that you don’t have to go through the same torment, and wish
you could help them see their addiction for what it is: a downward
spiral of misery?
A non-smoker would look at you in much the same way.
The lengths you go to feed your addiction; the state you get into
when you have to go without; the money you waste; the damage
you do to your health; the pathetic promises to quit that never
come to anything; the feeble submission to abject slavery.
Take some time to look at yourself from a non-smoker’s point of view. Be honest. Describe how you think they see you… as someone controlled by a drug.
ch.3
Exercisech.3
Chapter Three Recap
I have read and understood the following points about
the smoking myth:
The nicotine trap makes smokers believe the inverse
of the truth
Smoking is not an acquired taste – it’s an acquired
loss of taste
Smoking doesn’t make me relaxed and confident –
the addiction makes me insecure and shaky
The only thing that can stop the downward spiral of
misery is to stop smoking
It’s never too late to escape
Escape is easy (don’t worry if you remain sceptical
about this, just accept the possibility that it might
be true)
Flight check
all clear and understood
Do not tick this box until you are instructed to in Chapter 18.
ch.3
Next time you settle down to watch a movie or drama on TV, keep this
page open and make a note every time you see someone smoking. Think
about how smoking is portrayed: is it a positive or negative image?
Programme Positive Negative
CHANGE YOUR WAY OF THINKING
As an exercise, turn back to page 43 and remind yourself of the fears
you wrote down with regard to quitting. Now take each point in turn
and try to imagine a positive alternative: e.g. “I will enjoy mealtimes
more because I won’t be itching to get out for my next cigarette.”
Use this page to write down your positives.
Exercise
ch.4
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2
3
4
5
6
7
8
9
10
ch.4
Chapter Four Recap
I have read and understood the following points about
my first steps to freedom:
It’s essential that I destroy the Big Monster that
makes me think I get some kind of pleasure or a
crutch from smoking
The difference between smokers and non-smokers
is that non-smokers do not suffer the discomfort
caused by cigarettes and nicotine withdrawal
Smoking does absolutely nothing for me whatsoever
The fear of failure proves that I hate the thought of
remaining a smoker for life
The fear of success disappears when I unravel the
brainwashing and see through the illusions
FOURTH INSTRUCTION: NEVER DOUBT YOUR
DECISION TO QUIT
Flight check
all clear and understood
Do not tick this box until you are instructed to in Chapter 18.
ch.4
Exercise
So instead of accepting the myths, let’s really examine the
things that are supposed to be enjoyable about smoking.
TASTE
Smoke a cigarette now and concentrate on the taste. Remember
how your first cigarette tasted. How hard did you have to persevere
to “acquire” the taste? In fact, you didn’t acquire the taste, you
became immune to it. How does the cigarette taste now?
Do you like the taste?
SMELL
Many smokers believe they enjoy the smell, yet they can’t stand the
smell of other smokers’ cigarettes or stale smoke. Non-smokers find
the smell repulsive. If you really do enjoy the smell, is that reason
enough to keep smoking? A lot of people like the smell of roses but
it wouldn’t bother them if they never smelt another rose in their life.
Do you like the smell?
The novice smoker’s revulsion at the taste and smell of cigarettes is
an instinctive reaction, designed by nature to protect us from poison.
By persevering we override our instincts and the body responds with
its next protective mechanism: it builds up a tolerance.
Subsequently, the taste and smell don’t repel us so violently and
we begin to associate them with the “relief” of nicotine withdrawal,
which we perceive as a pleasure.
This creates the illusion that we actually like the taste and smell.
The cigarette after a meal is often claimed as tasting “better” yet it’s
the same cigarette out of the same packet. It’s the taste of the meal
that’s special.
Yes No
Yes No
ch.5
SPECIAL CIGARETTES
Do you have certain cigarettes that you look forward to and
consider to be special?
Most smokers will insist that some cigarettes taste or feel better than
others. These are their special cigarettes, the ones they associate
with certain times of day or certain events, such as after a meal or
with a drink.
Here’s a list of the special cigarettes most commonly cited among
smokers who attend our clinics. Tick the ones that apply to you, and
add any other personal favourites at the bottom.
The first of the day
With a morning coffee or tea
After a meal
With a drink
During a work break
After shopping
After exercise
After sex
Other
Now look closely at this list. Can you see anything in common
among all the special cigarettes mentioned?
The ritual is just another attempt to glamorize what we know is a filthy, antisocial and lethal addiction.
Do you believe you enjoy the ritual of smoking?
Yes No
Yes No
ch.5
ch.5
HABIT
Many smokers know that smoking gives them no pleasure but they
assume it must have some hidden benefit that keeps them craving it
subconsciously. So they shrug their shoulders and call it a habit.
“It’s just a habit I’ve got into.”
Do you have any other habits? If so, make a list of them here. They could be good habits, like taking a half hour walk each evening, or bad habits, like biting your nails. Don’t include anything that involves outside influences, such as alcohol, food or other people.
Now choose one of your more regular habits and ask yourself, “Could I
quit this if my life depended on it?”
Do you smoke out of habit? Yes No
ch.5
ch.5
Chapter Five Recap
I have read and understood the following points about
the illusion of pleasure:
The association with the relief of nicotine withdrawal
creates the illusion that I like the taste and smell of
cigarettes
So-called “special” cigarettes seem precious
because they follow a period of abstinence and
coincide with occasions that would be enjoyable
anyway
Smoking doesn’t relieve stress, it is a primary cause
of stress. It’s important to understand how I’ve been
tricked into believing the opposite
The tendency is always to smoke more, not less.
Anyone who tries to curb the amount they smoke is
always fighting this urge
The only way I can remove the urge to smoke is to
quit completely
The smoking ritual is just an attempt to glamorize a
filthy addiction. It’s not why I smoke
Smoking is not a habit, it’s an addiction
Flight check
all clear and understood
Do not tick this box until you are instructed to in Chapter 18.
ch.5
REINFORCING THE ILLUSION
In Chapter One you wrote down the longest period of abstinence you have gone through without a cigarette. Do you remember the cigarette that ended it? On a scale of 1 to 5, where 1 is low and 5 is high, how great was the relief when you finally caved in and lit that cigarette?
1 2 3 4 5
And how did you feel after smoking it?
Chapter Six Recap
I have read and understood the following points about
why willpower doesn’t work:
Smokers are not weak-willed. On the contrary, it
takes a strong will to continue to smoke in the face
of so many good reasons to stop
Using willpower will not make me a happy non-
smoker for life
You only require willpower if you have a conflict
of wills
Unless you understand the illusion of pleasure, the
next cigarette (the one you can’t have) will always
seem precious
With the willpower method you are always waiting
for something not to happen, so you’re left forever
wondering if you’ve succeeded
Flight check
all clear and understood
Do not tick this box until you are instructed to in Chapter 18.
ch.6
ch.6
HOLIER THAN THOUS
Do you know anyone who fits this description? Write their names here:
WHINERS
Write the names of any Whiners you know here.
Can you remember how many times you’ve tried to “give up” smoking?
Write the figure here
Box 1
Now write how many times you’ve succeeded
Box 2
On page 37 you wrote down your record for the longest and shortest amounts of time you’ve managed to quit. Write those figures again here.
Longest
Box 3 Shortest
Box 4
In box 2 you should have written 0. Success means quitting permanently.
It need only happen once. The fact that you’re reading this book suggests
you have never succeeded in quitting smoking.
ch.7
ch.7
ch.7
HAPPY NON-SMOKERS
Write down the names of all the happy ex-smokers you know.
Chapter Seven Recap
I have read and understood the following points about
the illusion of sacrifice and deprivation:
I am not “giving up” anything
I am getting rid of a disease
With the willpower method you never escape
the trap
I will beware of ex-smokers who’ve quit with the
willpower method
I have everything to gain and nothing to lose by
stopping
Flight check
all clear and understood
Do not tick this box until you are instructed to in Chapter 18.
ch.7
ch.7
Chapter Eight Recap
I have read and understood the following points about
the addictive personality theory:
All smokers are the same
I became an addict because I took an addictive drug,
not because of my personality or genetic make-up
Anyone can be cured of nicotine addiction. I just
have to stop taking nicotine
Many factors influence how heavy a smoker you
become. Personality is not one of them
Flight check
all clear and understood
Do not tick this box until you are instructed to in Chapter 18.
ch.8
Without looking back at the previous page, write down as many objects as
you can remember in 30 seconds.
If you found this exercise easy and remembered at least 15 of the 20
objects, congratulations! You’ve just proved that you can concentrate
without smoking.
If you struggled, let’s identify what was distracting you. In the form
below, write down the thoughts that prevented you from concentrating on
memorizing all the objects.
If one of the distractions was “I want a cigarette”, I suggest you smoke one
now.
The reason for encouraging smokers to keep smoking while they read this
book is that while you still believe smoking helps you concentrate, you will
find it hard to concentrate without smoking. That’s because you will be
permanently distracted by the desire for a cigarette.
ch.9
ch.9
Chapter Nine Recap
I have read and understood the following points about
smoking and concentration:
The belief that smoking aids concentration is part
of the myth perpetuated by characters on TV and in
the movies
Smoking destroys concentration by making me
think, “I want a cigarette.” This makes it hard for me
to concentrate
Nicotine causes boredom, it doesn’t relieve it
If I mistakenly believe I can’t concentrate without
smoking, I will ensure that I can’t
Flight check
all clear and understood
Do not tick this box until you are instructed to in Chapter 18.
ch.9
In your own words: ENTER YOUR NAME HERE
You’ve read other people’s accounts of their smoking
and how it affected them; now it’s time for your story. You
don’t have to fill two pages. If you want you can just write
the key points in note form. What is important is that you
think about how you started, how you got hooked and
who influenced you along the way. Think of the friends, the
relations, the role models, the heroes and heroines.
How does being a smoker and nicotine addict make you feel today?
Did you buy the first cigarette you smoked? Did someone else suggest you have a cigarette?
At this point in your life, did all of your friends smoke?
ch.10
Who was your hero? Did s/he smoke?
What is the greatest length you’ve gone to to have a smoke?
Who if anyone encouraged you to smoke in the first place? Who discouraged you?
Does your smoking affect other people in your household? Who? How?
When and why did you make your decision to stop?
ch.10
PARENTAL INFLUENCE
Did your parents/close relatives smoke?
Yes No
Did they forbid you to smoke?
Yes No
Did they encourage you to smoke?
Yes No
Did they warn you about the deadly effects of smoking?
Yes No
Did they warn you that you’d get “hooked”?
Yes No
Did they explain to you how the nicotine trap works?
Yes No
If you answered yes to any but the last of these questions, it’s safe to say your parents or close relatives played a part in you becoming a smoker.
ch.10
Chapter Ten Recap
I have read and understood the following points about
the influence of other smokers:
Anyone who perpetuates the myth that smoking
provides some kind of pleasure or a crutch is
mistaken
Smokers have no freedom. They do not choose to
smoke; the fact is that they have no control over
their smoking
Nobody enjoys smoking. They only think they do
because they’re drug addicts and miserable when
they’re not allowed to smoke
Smoking does not alleviate a crisis, it makes it
worse. Much worse!
Other smokers want me to smoke for their comfort,
not mine
Flight check
all clear and understood
Do not tick this box until you are instructed to in Chapter 18.
ch.10
Chapter Eleven Recap
I have read and understood the following points about
substitutes for smoking:
Nicotine addiction is not one of the hazards of
smoking, it is the only reason people continue
to smoke
Choosing to remain a nicotine addict is like
choosing to wear tight shoes just for the relief of
taking them off
Nicotine is a powerful poison. Smokeless
alternatives are not safe
FIFTH INSTRUCTION: IGNORE ALL ADVICE THAT
CONFLICTS WITH EASYWAY
Substitute-users never remove the desire to smoke
Substitutes perpetuate the illusion that you are
making a sacrifice when you stop smoking
Never use substitutes, even calorie-free ones
Flight check
all clear and understood
Do not tick this box until you are instructed to in Chapter 18.
Write your current weight here
ch.11
ch.12
Exercise
Today, whenever you feel hungry or you’re just coming up to a
mealtime, make a note of how you feel, both physically and mentally.
Common symptoms are feeling twitchy, irritable, unrelaxed, distracted
or just a mild, empty, insecure feeling. They are very subtle sensations
and if you don’t focus on them you can easily not realize they’re there.
But focus on them and write down what you feel.
ch.12
Chapter Twelve Recap
I have read and understood the following points about
smoking and weight:
Smoking does not make me lose weight, but trying
to quit smoking with the wrong method can make
me put on weight
Nicotine creates a permanent feeling similar to hunger
Ex-smokers who feel deprived tend to cheer
themselves up by “comfort eating”. I won’t feel
compelled to do that
Exercise makes me feel good physically and
mentally
Smoking reduces my capacity for exercise
If cigarettes contained a substance that made me
lose weight, the manufacturers would advertise the
fact on the packet
Flight check
all clear and understood
Do not tick this box until you are instructed to in Chapter 18.
ch.12
Despite the fact that millions of people smoke and millions of people try to quit each year, every
smoker has reason to believe that they are a special case. So let’s take a closer look at your
personal profile.
What type of smoker are you?
Light
Casual
Occasional
Heavy
Stopper and starter
Secret
Male or female?
If you could choose how often you smoked, what would be your ideal number of cigarettes a day?
PROPOSITION
If there was a book that claimed to be able to fix it for you to smoke just one cigarette a day, would you go for it?
Yes No
Better still, suppose you could reduce your smoking so you smoked only when you wanted to? Would that be attractive to you?
Yes No
Who are you stopping for?
ch.13
ch.13
ch.13
ch.13
Chapter Thirteen Recap
I have read and understood the following points about
different types of smoker:
One cigarette is all it takes to get hooked again
All smokers are in the same trap. The only way to
escape is to stop smoking completely
Cutting down creates a sense of deprivation and
increases the perceived value of the next cigarette
Casual smokers are only envied for the amount they
don’t smoke
Stoppers and starters have the worst of both worlds
I am quitting for my own personal happiness, not for
anyone else
Flight check
all clear and understood
Do not tick this box until you are instructed to in Chapter 18.
How will I know when I’ve smoked my final cigarette?
When do I become a non-smoker?
Will I ever be completely free?
Can I enjoy life without cigarettes?
What do I do in a crisis?
ch.13
ch.14
CAN I ENJOY LIFE WITHOUT CIGARETTES?
Think of the reasons why you might ask this question. Write them down
here.
Now look back at the conclusions you came to in chapters 3, 4 and 5.
ch.14
Chapter Fourteen Recap
I have read and understood the following points in
answer to my burning questions:
With Easyway, I will finish my final cigarette with
absolute certainty that I will never smoke again
I will become a happy non-smoker the moment I
stub out my final cigarette
Anyone can get free, provided they remove all doubt
about their decision to do so
Avoiding misery is not the same as achieving
happiness
Removing cigarettes from my life will not create
a void
Flight check
all clear and understood
Do not tick this box until you are instructed to in Chapter 18.
ch.14
If fear is the foundation of addiction, where does this fear come from? And, more importantly, how do you make it go away?
Make two lists: on one side list the advantages you perceive in smoking;
on the other side list the disadvantages.
Advantages of smoking Disadvantages of smoking
If you’ve read and understood everything we’ve covered so far, this
should be a very one-sided list. Hopefully you will have nothing in the
“advantages” column.
ch.14
Chapter Fifteen Recap
I have read and understood the following points about
the fear of becoming a non-smoker:
If I still mistakenly believe there are advantages to
smoking I will be vulnerable to the fear of success
The fear of stopping smoking is irrational. It is
caused by starting smoking
I have a choice
I do not need to go through any transitional period
SIXTH INSTRUCTION: DON’T TRY NOT TO THINK
ABOUT SMOKING
The cigarette is not my friend and never has been.
It’s the worst enemy I’ve ever had
Flight check
all clear and understood
Do not tick this box until you are instructed to in Chapter 18.
ch.15
In Chapter 1 you wrote down your reasons for wanting to quit. Remind
yourself what they were by writing them out again here, and add any that
may have come up since then.
HEALTH
Which of these do you recognize in yourself?
Headaches
Chest pains
Liver spots on the skin
Shortness of breath
Spots before the eyes when standing up quickly
Coughing
Wheezing
Dizziness
Lethargy and tiredness
Susceptibility to colds and other ailments
ch.16
ch.16
Which of these were you aware that smoking contributed to?
Lung cancer
Heart disease
Arteriosclerosis
Emphysema
Angina
Thrombosis
Bronchitis
Asthma
Diabetes
Cervical cancer
Breast cancer
Stroke
ch.15
Chapter Sixteen Recap
I have read and understood the following points about
taking control:
Quitting will put me back in control of my life
The fear of quitting is caused by smoking
I won’t miss smoking
I will enjoy life more
I will deal better with stress
I won’t have to go through some terrible trauma to
escape
Flight check
all clear and understood
Do not tick this box until you are instructed to in Chapter 18.
STOCKPILING
How many spare packs do you carry?
ch.16
ch.17
Chapter Seventeen Recap
I have read and understood the following points about
withdrawal:
There is no physical pain
The panic of withdrawal is the fear of missing out on
your fix of the drug
Kill the Little Monster and the addiction is dead
Kill the Big Monster and I remove the fear
Nothing bad can happen because I stop smoking
Flight check
all clear and understood
Do not tick this box until you are instructed to in Chapter 18.
ch.17